The Beginner’s Guide to Running

Find out how you can get into this popular sport, no matter what your fitness level

By Olivia Putnal

Starting a new type of exercise can be intimidating, but it doesn’t have to be if you know where to begin. Running is a popular workout option because it's rewarding and affordable—all you really need is a pair of sneakers. But there’s a lot to know before hitting the road. WD spoke with professional runners and exercise experts to find out how you can incorporate this high-intensity exercise into your life. Read on for tips on how to get started, stay motivated and avoid injury.

Who Can Start

While it takes little more than motivation and a pair of sneakers to start running, speak to your physician first. "Always get your doctor’s clearance when starting any exercise program—especially if you're age 45 or above,” says Keri Cawthorne, fitness supervisor and running coach. If you have cardiovascular or underlying health problems, consult your doctor regardless of age. And, “if you’ve been inactive or are overweight, be cautious when first beginning,” says Ironman triathlete and author of Thrive Fitness, Brendan Brazier. Muscular and skeletal problems can occur if you’re not careful, as well as shin splints, back problems and mini or micro tears, according Gregory Florez, spokesperson for the American Council on Exercise (ACE). Photo: Jordan Siemens/Getty Images

How to Get Started

• Walk: The best way to jumpstart running as a hobby is to refrain from doing too much too soon. After clearing it with your doctor, start out by walking at a brisk pace for 30 minutes, three to four times a week, over a four- to six-week period. Once you've built up your stamina after regularly walking for about a month or so, “alternate between running and walking until you know you can run the whole time,” suggests Brazier. It's best to start week one by running for two minutes and walking for four minutes for the duration of your workout. Each week, add a minute to the running portion and subtract a minute from the walking portion. And remember, this is a general rule—the most important thing is to listen to your body and not overdo it. Photo: Thinkstock

• Stay Hydrated: Drinking enough water is crucial for both your physical safety and your success as a runner. “Water is the most important thing you can put into your body,” stresses ACE-Certified Exercise Physiologist Fabio Comana. But it's not enough to just drink water right before you hit the road. “Stay hydrated throughout the day—drink water before, during and after exercise. Never wait until you’re thirsty,” advises Cawthorne. Nicki D’Atellis, private trainer at Reebok Sports Club/New York seconds that and can’t stress enough the importance of water: “Drinking eight 8-oz glasses of water throughout the day (more in the summer) is a good rule of thumb,” she says.

• Don't Overdo It: Many people start to really love the sport and have a tendency to overdo it. Stick to the 10 percent rule: "Never increase your time or distance more than 10 percent from week to week,” says Brazier. For example, if you run 30 minutes, three times a week, the next week you shouldn't be running more than 33 minutes for each workout. Even Brazier admits his intense training schedule isn’t too rigid. When his body needs a break, he takes a break. "It’s OK to miss a day when you’re too busy at work or with the kids—don’t beat yourself up,” he insists. Really get to know your body—when your muscles are hurting, it’s time to rest. Remember: Running can be tough at times, but it's not supposed to be torture.

How to Stay Motivated

• Vary Your Route: Brazier suggests changing up your running route to keep things interesting and to maximize results. "You’ll get bored and become disinterested if you’re running the same path over and over again,” he says. Not only will a good balance of hilly and flat runs keep you coming back for more, but “running on different surfaces helps work the stabilizing muscles which can be overlooked and even neglected when running on flat surfaces," explains D’Atellis.

• Races: Getting involved with charity and local races is a great way to keep the momentum going and push yourself to the next level. Start out small (5K/3.1-mile races or less) and work your way up. Utilize the Internet and running books for your training plans—The Smart Coach Training Tool from RunnersWorld.com calculates where you’re at with speed and distance, and customizes a plan that’s right for you depending on the type of race you want to run.

How to Prevent Injury

• Warm Up and Cool Down: With a high-intensity workout like running, warming up and cooling down are critical to preventing injury and improving your endurance. “Warm up with five minutes of brisk walking and cool down with five to 10 minutes of the same,” Cawthorne recommends, which will help get your blood flowing and loosen your muscles. “Warming up prepares the body for the physical activity to come. Five to 10 minutes of brisk walking is always good to get ready to run,” suggests Pete McCall, an ACE-certified exercise physiologist. Photo: Thinkstock

• Stretch: In order to prevent common running injuries such as runner’s knee, shin splints, ankle sprains and stress fractures, the best thing you can do is stretch. Focus your stretching on the primary muscles used while running—the quadriceps, hamstrings, gluteus maximus and calves. Check out our video series "Stretches for Joggers" to learn some essential moves. Or try yoga, which also strengthens muscles, builds flexibility and improves posture.

• Invest in Good Shoes: Running in old sneakers or shoes not meant for your specific foot type can lead to all types of injuries. “A proper running shoe can improve performance, protect a runner from injury and provide comfort to the runner—they’re made specifically to enhance the foot and body motions associated with running and to support motion in a forward direction,” explains Karen Langone, DPM. When choosing a shoe, comfort and fit should be your first consideration. After that, the shoe should attempt to provide what your body lacks. If your foot pronates, which means your ankle and foot roll in and the arch flattens, then a supportive shoe would be beneficial. If your foot supinates, which means your ankle and foot roll outward, then a shoe with cushioning can be helpful. "Consultation at a knowledgeable running store can be extremely beneficial to the beginning runner,” Dr. Langone says. Another great resource for determining the type of shoe support you need is the American Podiatric Medical Association’s website runners' section.

• Strength-Train: Strengthening primary running muscles, from your core to your hamstrings, can help prevent injuries. “For the first few weeks of a running program, you’ll want to back off strength training until your body adjusts, but after that, upper-body, lower-body and core exercises should be incorporated into your weekly routine,” Cawthorne says. Try exercise moves that you can do at home, like squats and lunges for the lower body, push-ups for the upper body, planks for the core and seated rows for arms and back. “The exercises can be modified to suit any level of fitness and can be done anywhere,” Cawthorne says, adding that you should strength-train two or three times per week to improve your performance and prevent injury.

Your information has been saved and an account has been created for you giving you full access to everything womansday.com and Hearst Digital Media Network have to offer. To change your username and/or password or complete your profile, click here.